Performance Nutrition for Women during the Menstrual Cycle..
As a woman, athlete and sports nutritionist, it's not only important for me to understand my own nutrition and performance during the menstrual cycle, but also the science based research around this topic in order for me to apply it within my professional practice.
As women we tend to know when we're 'due on', we're a little bit moodier, want to eat everything in site and generally feel a bit 'bleurgh'.. although that might just be me! So what actually happens throughout our 28 day cycle?
We have 2 'phases' that we go through, the Follicular phase and the Luteal phase. The Follicular phase is the first 15 days of our cycle, including the period, and the Luteal phase is the 2nd half if you like, from day 16 to 28.
1-7 days – Period
8-13 days – Mid Follicular phase
14-15 days –Ovulation
16-28 days – Luteal phase
So what does this mean in terms of our Nutrition and our training/performances?
Each phase varies in the hormone balance, which can determine what type of fuel we use for exercise (Carbs Vs Fats).
During the first phase; the Follicular phase we are more Estrogen dominant and as such, adapt better to our training. Studies have shown that strength training has a greater effect during this phase, and on type 2 muscle fibre diameters (muscle growth!).
During this phase and we tend to conserve glycogen stores (carbohydrate stores), but have an increased ability to burn fat. Our bodies therefore need more carbohydrate during this phase. Your diet should therefore be high in carbohydrates with regular intake of proteins. You also need to ensure your iron levels are increased during this phase to make up for the loses during the period, and to help absorb that extra iron, an increase in Vitamin C is advised.
Great foods during this phase?
Oatmeal
Kidney beans, soy beans
Lentils
Poultry
Strawberries
Oranges
Peppers
During the second phase; the Luteal phase we are more Progesterone dominant. This is typically when the hunger levels increase, but with that our metabolic rate also increases (yay for burning more calories!). Studies have found energy expenditure can increase anything from 2-11% during this phase.
Due to the change in hormones, our bodies switch to being more fat dominant as a fuel source during this phase, so your diet should consist of healthy fats, regular intakes of protein and less starchy carbohydrates. The switch in fat/carbohydrate ratio will also help to increase the calorie intake.
Great foods during this phase?
Avocados
Almonds, Walnuts, Cashews.. any nuts!
Cacao nibs
Salmon
Mackerel
Pork
Beef
My advice would therefore be to try and adjust your nutrition around your cycle and monitor how much of a difference it makes. If you're using a Coach/PT who writes you a program for your sport, try and periodize your training around your cycle too!
Any questions or advice, feel free to email me: lovetoeatnutrition@gmail.com
